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Home workout exercises for you during this lock down period!

Coronavirus

The Coronavirus (Covid-19) has brought life across the world to a standstill. Businesses have been forced to cease operations, schools are closed, the sporting calendar has been decimated, and your daily to-do list revolves around the bedroom, bathroom, kitchen, and lounge (maybe the garden for some).

The National Lockdown means your local gym is closed. Some of you might take this opportunity to have a break after years of training, or to recover from niggling injuries. However for others being inactive isn’t an option, because lying on your couch while watching tv may lead to binge eating of sugary and salty snacks.

The National Lockdown means your workout space has been reduced to the confines of your home. If affordability is not an issue for you, you can pop down to a Makro or Game (if you don’t mind the queues) and purchase exercise equipment. Anything from Dumbbells, Kettlebells, Bands, Skipping Rope, Treadmill, Stationary Bike, etc.

But since we may have to reign in our spending in these uncertain times, buying pricey workout products is is unlikely to be a top priority. That means we have to get creative. High-Intensity Interval Training (HIIT) type circuits are my preferred choice. You don’t need any equipment, and they are over fairly quickly.

All workouts are to be completed every 2nd day. I.e. leave a day between sessions. Happy hunting.

Workout 1
Beginners
1st Round
  • 9 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (9 reps on each leg) or Pistol Squat (9 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
2nd Round
  • 6 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (6 reps on each leg) or Pistol Squat (6 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
3rd Round
  • 3 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (3 reps on each leg) or Pistol Squat (3 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
Intermediary
1st Round
  • 15 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (15 reps on each leg) or Pistol Squat (15 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
2nd Round
  • 10 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (10 reps on each leg) or Pistol Squat (10 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
3rd Round
  • 5 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (5 reps on each leg) or Pistol Squat (5 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
Advanced
1st Round
  • 21 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (21 reps on each leg) or Pistol Squat (21 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
2nd Round
  • 15 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (15 reps on each leg) or Pistol Squat (15 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps
3rd Round
  • 9 Reps
  • Pushups or Handstand Pushups (feet against the wall) or Burpees
  • Squat or Lunges (9 reps on each leg) or Pistol Squat (9 reps on each leg)
  • Crunches or Lying Leg Raise or Butterfly Situps

NB! If you’re able to complete pull-ups anywhere on your property that’s great, add those in. After your workout, complete 100 reps of Calf Raises anywhere with an elevated platform e.g. stairs. If you’re able to complete all 100 reps without stopping, do single-leg calf raises for 100 reps. Complete these workouts every second day.

Workout 2

7 Rounds Every Minute on the Minute

 You’ll need a timer for this.

 Complete the prescribed reps within the minute and then rest for the amount of time left within the minute. Repeat the process each minute.

Beginner
  • 10 Mountain Climbers
  • 10 Jumping Jacks
  • 5 Bench Dips (you can use a chair, your bed, a strong table etc)
Intermediary
  • 15 Mountain Climbers
  • 15 Jumping Jacks
  • 7 Bench Dips (you can use a chair, your bed, a strong table etc)
Advanced
  • 20 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Bench Dips (you can use a chair, your bed, a strong table etc)
Workout 3

Up and Down The Ladder

Only for Advanced

1st Round
  • 3 Lunges (on each leg)
  • 3 Burpees
  • 3 Butterfly Situps
  • 3 Jumping Jacks
2nd Round:
  • 4 Lunges (on each leg)
  • 4 Burpees
  • 4 Butterfly Situps
  • 4 Jumping Jacks
3rd Round:
  • 5 Lunges (on each leg)
  • 5 Burpees
  • 5 Butterfly Situps
  • 5 Jumping Jacks
4th Round:
  • 6 Lunges (on each leg)
  • 6 Burpees
  • 6 Butterfly Situps
  • 6 Jumping Jacks
5th Round:
  • 7 Lunges (on each leg)
  • 7 Burpees
  • 7 Butterfly Situps
  • 7 Jumping Jacks
6th Round:
  • 8 Lunges (on each leg)
  • 8 Burpees
  • 8 Butterfly Situps
  • 8 Jumping Jacks
7th Round:
  • 7 Lunges (on each leg)
  • 7 Burpees
  • 7 Butterfly Situps
  • 7 Jumping Jacks
8th Round:
  • 6 Lunges (on each leg)
  • 6 Burpees
  • 6 Butterfly Situps
  • 6 Jumping Jacks
9th Round:
  • 5 Lunges (on each leg)
  • 5 Burpees
  • 5 Butterfly Situps
  • 5 Jumping Jacks
10th Round:
  • 4 Lunges (on each leg)
  • 4 Burpees
  • 4 Butterfly Situps
  • 4 Jumping Jacks
11th Round:
  • 3 Lunges (on each leg)
  • 3 Burpees
  • 3 Butterfly Situps
  • 3 Jumping Jacks

NB! If you’re able to complete pull-ups anywhere on your property that’s great, add those in every round.

Workout 4

7 Rounds for 7 Reps

There are 7 Rounds. In each round complete 7 reps of each exercise.
Only for advanced.

  • Burpees
  • Squat
  • Bench Dips
  • Walkouts
  • Jumping Jacks
  • V-Ups
  • Pullups (if possible)
Workout 5

Complete all the reps for each exercise as quickly as possible. You do not have to complete the reps for one exercise before moving on to the next. Break it down however you want to.

Beginner
  • 25 Reps Total for Each Exercise
  • Pushups or Burpees
  • Jumping Jacks or Mountain Climbers
  • Squat or Jumping Squats
  • Butterfly Situps or V-Ups
  • Pullups (if possible)
Intermediary
  • 50 Reps Total for Each Exercise
  • Pushups or Burpees
  • Jumping Jacks or Mountain Climbers
  • Squat or Jumping Squats
  • Butterfly Situps or V-Ups
  • Pullups (if possible)
Advanced
  • 100 Reps Total for Each Exercise
  • Pushups or Burpees
  • Jumping Jacks or Mountain Climbers
  • Squat or Jumping Squats
  • Butterfly Situps or V-Ups
  • Pullups (if possible)

There is also the option of doing the Tabata workouts. You can complete a Tabata session as a stand-alone workout, or combined with any of the above workouts.

https://www.sleb.co.za/all-you-need-to-know-about-tabata-workouts/

Disclaimer

Please seek advice from your GP if you’re suffering from any pre-existing medical condition/s before considering embarking on an exercise programme. Neither Sleb nor Sizwe Luthuyi may be held liable for any medical complication/s. Only do exercise programmes in accordance with your health practitioner.

Sizwe Luthayi (Personal Trainer)

If you have any questions for me on training programmes please get in contact. Details below.

Cellphone: 0839942748

Email: luthayis@gmail.com

Instagram: @bearzulu11

Twitter: @SizweLuthayi

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